An expert buyers guide to the perfect running shoe
So it's official, you're on the hunt for the perfect pair of running shoes. Maybe your old faithfuls are run down and in need of retiring, looking to take your training up a notch or a newbie to the running game wanting to put your best foot forward.
But it's not as simple as heading to your local Foot Locker and grabbing the first pair of trainers that catch your eye. No, if you want to not only run and perform your best but keep your motivation high, you want to ensure your trainers are up to the task.
So we've done the research and chatted to foot health expert, biomechanist and founder of Enertor, Bente Smith-Rewse, about the best ways to pick your trainers, what to look out for and tips and tricks to nailing the fit every time.
What type of running shoe is best for my foot type?
There are three standard foot types, and depending on what you align with this may mean some shoes are a perfect fit while others aren't quite right.
'Knowing your foot type is key to selecting the best running shoe for you,' says Smith-Rewse. 'This will reduce the strain of running on your body and enhance your overall running experience, whether you're training for a marathon or enjoying a casual jog.'
Flat feet
This foot type results in the majority of the sole hitting the ground during steps, it can lead to overpronation which is when the foot rolls inward.
Look for: Stability-focused shoes will help significantly in reducing overpronation, which reduces strain on knees and ankles. Bente also suggests looking to motion control trainers if it's more severe, as 'they help correct excessive inward rolling and provide even more stability'.
Neutral feet
As the name suggests, those with neutral feet have a moderate level of arch, which distributes body weight fairly evenly throughout the foot.
Look for: As stability is less of a priority, you can look for features such as cushioning levels or ankle support as necessary.
High arched-feet
High arches are a more exaggerated curve in the foot, this can often lead to under-pronation which is when the foot rolls outward.
Look for: You can opt for a classic neutral trainer or something with cushioning, as these can make up for the lack of shock absorption. Bente suggests opting for soft midsoles too, 'which encourage some inward movement of the foot for better weight distribution'.
How can I find out what type of foot shape I have?
To determine your foot arch type, wet the bottom of your feet and step onto a piece of paper, pressing down and standing normally.
When you step off, examine your footprint. If you see a full footprint without a curve on the inner side, you likely have flat feet with low arches. A footprint with a noticeable curve on the inner side suggests a neutral arch. But if your footprint shows only a thin line along the outer edge, it indicates a high arch.
This is an important test to do as you will then be able to see if you over or under-pronate, and buy the right shoes that work for your feet, prevent injuries and not impact your performance.
What kind of cushioning is best for me?
Cushioning is super important in a shoe, and not only does it vary based on your foot type and shape, but it is also a personal preference. Meaning you have to strike the perfect balance between the two.
According to Smith-Rewse, 'using cushioning can reduce the likelihood of stress-related injuries by better distributing impact forces'.
'It is especially useful for runners who have specific foot mechanics, such as high arches, which don’t naturally absorb impact as effectively as other foot types'.
So consider how often you run, whether you're a casual jogger or a frequenter of marathons, as this will impact how you determine your cushioning levels too.
Long-distance running usually requires more cushioning for shock absorption over an extended period of time, while your everyday jog or shorter run you may be after minimal cushioning as this lightens the shoe and can result in faster times. On the other hand, if you're a trail runner you want more rigid soles in order to protect your feet from terrain.
How do I know what size trainer to buy?
The right fit is imperative when it comes to running shoes, and it's not quite as simple as just going for your go-to shoe size. It's helpful to try shoes on in person but there are tips you can keep in mind if buying online.
Make sure to leave room at the toe box, ideally around a thumb width as the foot moves forward with impact and it allows some wiggle room.
Even consider going up half a size as with running shoes you often require more movement.
Measure your feet carefully for length and width and make sure to check the measurements of the shoes, especially when ordering online.
Wear running socks on the day you go to try out your shoes as this will obviously impact the fit.
If you can, try on the shoes at the end of the day as your feet swell in size as the day goes on, this also mimics the swelling your feet can experience during a run.
Check for slippage around the heel and ankle and adjust your size accordingly or see if the shoes offer extra support features.
How do I know if my running shoes aren't right for me?
'Persistent discomfort may indicate your shoe is not providing the right support, stability, or alignment for your foot type, potentially leading to chronic pain or injury,' says Smith-Rewse. 'Other signs are blisters, calluses or irritation along the toes, heel or sides of your foot. Pressure, bruising or soreness in your toes or toenails due to the shoes [being] too tight or wrong shoe size'.
She also says to keep an eye out for pain in the hips, ankles and knees after runs which can also be a result of the wrong shoes - or alternatively other injuries and health conditions.
Other things to keep an eye out for include instability while running, pain through the heel, fatigue or cramping in the foot.
How often should I replace my running shoes?
Replace your running shoes every 300-500 miles—or about every 4-6 months for regular runners. Watch for signs like worn treads, thinning soles, or a loss of cushioning. If your knees, shins, or joints start to feel sore after runs, that’s a big clue it’s time for a new pair.
Trail and road surfaces, body weight, and shoe type can also affect longevity, so keep an eye on wear and log your mileage to stay on top of replacements.
How does running surface (asphalt, track, treadmill) impact shoe choice?
Where we are running and how our training schedule looks, absolutely impacts which shoes are a fit for us. Hitting the pavement? Go for shoes with plenty of cushioning and a tough sole to handle the hard roads.
Running on the track? Grab something light and snug to make the most of the softer, speed-friendly surface.
And if you’re on the treadmill, stick with lightweight shoes with just enough cushion for comfort without any extra bulk.
What is shock absorption in running shoes?
'When running, the body experiences a substantial amount of force with each step, sometimes up to three times your body weight', says Smith-Rewse.
Shock absorption reduces the negative impact of this force on your knees, hips and ankles.
'Reducing the impact of running on joints and muscles is important for preventing injuries, particularly for heel strikers. Adequate shock absorption means your foot can roll more smoothly through each phase of the stride, enhancing the natural flow of movement,' she adds. 'This promotes a more efficient gait, reducing muscle fatigue and helping maintain a consistent running form, which is especially helpful for long-distance runners'.
It also adds a protective, soft and comfortable layer between your foot and the ground, 'more comfort often translates to longer and more enjoyable runs, as you’re less likely to feel the hard impact of the ground or experience discomfort in your feet and legs.'
Should I try orthotics or insoles in my running shoes?
If you’re looking for that extra bit of support, stability, or cushioning in your running shoes, orthotics or insoles could be the perfect upgrade. They’re especially useful if you have flat feet, high arches, or deal with nagging injuries like plantar fasciitis or shin splints.
As Smith-Rewse explains, 'When working in the elite space, we noticed the devastating impact injuries were having on our clients. We wanted to help further, so we set about developing an insole that could help them better prevent injuries.' Their insoles are designed to absorb '51% of impact' and are backed by third-party studies to help reduce injuries and relieve pain from common issues.
With many insoles on the market, there’s no shortage of options. For the ultimate fit, you can also work with a podiatrist to create custom-made insoles tailored exactly to your needs.
What running shoes should I buy?
Lucky for you, here at WH, we know a thing or two about the best running shoes on the market with diverse styles, cushion and stability levels and other key features to choose from.
Below are just some of our top picks.
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